Food database · Legumes & beans
Fiber content
Fiber per 1 cup, with gravy (216 g): 8.6 g - that works out to 2.2 g of fiber for each 100 kcal.
| Total fiber, one serving | 8.6 g (1 cup, with gravy) |
|---|---|
| Serving weight | 216 g |
| Fiber in 100 g | 4 g |
| Fiber per 100 kcal | 2.2 g |
| Energy, one serving | 389 kcal |
| Women 19-50 (25 g a day) | 34% per serving |
| Men 19-50 (38 g a day) | 23% per serving |
| Label Daily Value (28 g) | 31% per serving |
| Place in legumes & beans, by serving | 69th of 114 |
| Place in legumes & beans, per 100 kcal | 101st of 114 |
| Food type | Prepared / mixed |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 8.6 g in a 1 cup, with gravy serving of swiss steak, with gravy, meatless is 34% of the first and 23% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 31%.
Calorie for calorie, the figure is 2.2 g of fiber per 100 kcal (this serving is 389 kcal). Among the 114 legumes & beans with USDA energy data here that is 101st, and 433rd across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from swiss steak, with gravy, meatless alone would take 3 servings, and 38 g would take 5. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 4 g | 180 |
| 1 cup, with gravy - this page's serving | 216 | 8.6 g | 389 |
| 1 steak with gravy | 92 | 3.7 g | 166 |
| 1 can (13 oz) | 369 | 14.8 g | 664 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
You have the number. Adding Swiss Steak, with Gravy, Meatless to the tracker is free - as is every one of the 961 foods here - but the tracker only keeps the last 14 days in view. Premium keeps every week of your log and turns that history into trends: your average fiber per logged day, the days you hit your goal, and how many of the 30 weekly plant groups you have actually eaten. Custom foods and JSON/CSV export are included.
Related
Questions
8.6 g of total dietary fiber, in a portion weighing 216 g. On a US label that reads as 31% of the 28 g Daily Value.
By fiber per serving it is number 69 of 114 in its group in this database, and number 101 of 114 when ranked by fiber per 100 kcal.
2.2 g. USDA lists 4 g of fiber and 180 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 3 for the 25 g Adequate Intake for women aged 19 to 50, or 5 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2707474 (Swiss steak, with gravy, meatless, FNDDS 2021-2023). USDA nutrient data is public domain.